6/7/22
WOD
Every 2:00 for 5 sets:
Back Squat, 5 reps
21-15-9 reps for time of:
Alternating DB Snatch, each arm, 50/35-lbs.
Double DB Box Step-up, 24"/20"
6/6/22
WOD
For time, w/partner or not:
1000m Run
20 Strict Handstand Push-ups
10 Rope Climbs
800m Run
16 Strict Handstand Push-ups
8 Rope Climbs
600m Run
12 Strict Handstand Push-ups
6 Rope Climbs
400m Run
8 Strict Handstand Push-ups
4 Rope Climbs
200m Run
4 Strict Handstand Push-ups
2 Rope Climbs
6/5/22
WOD
Rest Day
6/4/22
WOD
In 30 minutes:
Buy-in with a Partner:
6 rounds of:
24 Calorie Row
24 Deadlifts, 225/155-lbs.
Then, AMRAP individually of:
Run 200m
6 Burpee Pull-ups
Run 400m
12 Burpee Pull-ups
Run 600m
18 Burpee Pull-ups
Run 800m
24 Burpee Pull-ups
6/3/22
WOD
Power Clean 4x3
Squat Clean 4x3
3 rounds for time of:
10 Squat Cleans, 135/95-lbs.
20 Box Jump Overs, 24"/20"
6/2/22
WOD
15 minute AMRAP of:
30 Double-unders
15 Air Squats
10 Toes to Bar
5 Ring Dips, strict
Accessory:
3 sets for Quality of :45 ON / :15 OFF
Wall Walks
Plank
6/1/22
WOD
Every 2:00 for 5 sets:
Deadlift, 5 reps
Tabata KB Deadlift, 70/53-lbs.
Rest 1 minute
Tabata KB Push Press, 35/25-lbs
Murph 2022 - Check out our Facebook page for more photos!
5/31/22
WOD
Every 3:00 for 10 sets:
Row 15/12 Calories
9 Box Get Overs, High
5/30/22
WOD
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*unpartitioned*
Memorial Day Schedule:
Class at 11am
BBQ at 12pm
5/29/22
WOD
Rest Day